Weather:             62 degrees. Perfect.

Pax:                       Clancy, HeadLock, Sarge, Wilson, Pat (FNG), Biscuit (Q)

F3 Five Core Principles and disclaimers. 

Always outside

Open to all men

Free

Peer Led

Ends in Circle of Trust (COT)

WARM UP           Weedpickers                     10 IC

                                Ankle grab                           10 seconds each                              

Rubber band stretches  10 seconds each

Imperial Walkers              10 IC

THANG:

Interval run out to see if we could find Keystone.  We found it.  Headed back and made a loop around the roundabout.  Out to the Monon for a bit before two sets of Junkyard 8’s.  Headed back for a lap/sprint around the refection pool.  Had some time so ended with Mary of 25 flutter kicks IC.  Ended up with 3.33 miles at 11:53 pace.

Moleskin:

Great to have Clancy back.  Sarge joined us for his first Vet Interval Run.  Hope to have him back.  Wilson invited Pat (FNG).  He told me after he plans to add the Interval Run to his weekly workouts.  Keep sharing F3.

COT:

Prayers for our service men and women.

Be a HIM this week!!!

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